Back after illness

[cybersis]

I have a quick question about how to re enter exercising after coming back after a two month illness.

For two months I have been unable to exercise. Doctor still has not come up with any "label" as to what was wrong, but spent two months with fatigue, dizziness, aches and pains all over and now seem to have a bladder infection.

I have managed to walk about three times a week, very slow but for about 45 to one hour at a time. No weights and no heavy cardio. Before this I did every Cathe video on the market and alternated cardio and weight days. I don't want to overdo it and possibly set myself up for longer recovery time. Anyone out there have a beginners rotation to ease back into?

Thanks
Cybersis

 

[Gettingfit]

Cybersis,

It sounds to me like you are on the right track with walking. Take it slowly & don't over do. You might want to try walking for a few weeks, slowly building up your speed until you feel comfortable at a fast pace. When you get there, do a short cathe tape--maybe a CTX modifying the intensity dramatically.

Listen to your body! Welcome back, hope you are able to recover quickly.

Deborah

 

[clareMc]

Hi Cybeersiss:

I hear you!

I just lost the entire months of Aug and September to injured knee, viruses, bad colds, sinus infections (thank you all my students for sharing these with me!!!), a bad back and neck strain. I did nothing for about 5/6 weeks.

When I felt ready because I was so bored with sitting on the couch eating, I started off with my easy-go tapes such as Step heat, Step Fit and Rhythmic Step (which for me is very fun and uplifting but cardio-wise much easier than Step Works for example). As I do these, I breathe! I take mini breaks in between segments to really let the heart rate down and catch my breath, so that I can keep going. If I start to feel light-headed, then I quit for the day because I'm at risk for falling and injury. I try not to give more than 80% of my max at these times, just concentrate on getting through the moves rather than taking the jumps as high as poss. Back in Jan when I started exercise again after a 6 moth hiatus, power-walking worked wonders for me.

I don't usually weight train during the first week. I feel that the walking and cardio routines provide a much needed wake up call to the muscles as it is. After a week, I'll do MIS, but with lower weights that I was using before the August/Sep hiatus. It is disappointing when you know you are capable of so much more, but we have to give ourselves time, esp. as we get older.

To this end, I only exercised every other day for the first two weeks, to give my body time to rest, repair and re-adjust. I found that I got so sleepy very early during these early days. Plenty of rest will be beneficial. It has worked very well.

Within three weeks I have 95% of my cardio endurance back (the real test will be IMAX coming to a living room near me soon), lots more energy andd zip and now I am concentrating on regaining my strength with PS legs and MIS upper body.

Good luck

Clare